Nutritional Information

Protein is used by the body to build, grown, repair and maintain every part of your body.

When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day.

Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session.

Protein also helps keep you feeling fuller for longer, so try to include some in every meal.

When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index.

A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.

Fibre is essential to good gut health. It is what all the bacteria in your gut feasts on to help keep your bowel in good shape. Ladies should be aiming for 25g fibre per day and blokes should be going for 30g.

A high fibre meal contains 6g or more fibre per serve. A high fibre snack has 3g or more fibre.

Protein is used by the body to build, grown, repair and maintain every part of your body.

When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day.

Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session.

Protein also helps keep you feeling fuller for longer, so try to include some in every meal.

When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index.

A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.

Fibre is essential to good gut health. It is what all the bacteria in your gut feasts on to help keep your bowel in good shape. Ladies should be aiming for 25g fibre per day and blokes should be going for 30g.

A high fibre meal contains 6g or more fibre per serve. A high fibre snack has 3g or more fibre.

2 Serves

15 min prep time

25 min cooking

335 Cal / serve

Thanks to member ZK for this great recipe. Cauliflower puree is a great low-calorie replacement for rice when serving curry.

Ingredients

40g Tikka Masala Curry Paste

40g Low Fat Natural Yoghurt

200g Lean Chicken Thigh Fillets, fat trimmed

1/2 Cups Salt Reduced Chicken Stock Liquid (120g)

1/2 Cups Reduced Fat Coconut Cream (125g)

40g Baby Spinach

400g Cauliflower

2 Tablespoons Fresh Coriander (6g)

Method

Combine curry paste and yoghurt in a large bowl. Add chicken and stir until well coated. Cover and refrigerate for 30 minutes, or overnight, to marinate.

Heat a large deep non-stick frying pan over medium-low heat. Add chicken and cook for 5 minutes or until lightly browned. Add any excess marinade and stir to coat.

Add stock to pan and stir well. Reduce heat to low. Cover and simmer for 8 minutes or until chicken is cooked through.

Stir in coconut cream. Remove lid and simmer, for 10 minutes or until sauce reduces slightly. Remove from heat and stir in spinach to wilt.

Meanwhile, cook cauliflower in a steamer set over a saucepan of simmering water until tender. Using a handheld blender, blend cauliflower to a coarse puree. Season with freshly ground black pepper.

Divide cauliflower mash and chicken curry between plates. Top with coriander to serve.

Mish Tips

Member recipes submitted to 12WBT must tick all the boxes in terms of health, nutrition, calories and taste.

Nutritional Information

Protein is used by the body to build, grown, repair and maintain every part of your body.

When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day.

Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session.

Protein also helps keep you feeling fuller for longer, so try to include some in every meal.

When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index.

A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.

Fibre is essential to good gut health. It is what all the bacteria in your gut feasts on to help keep your bowel in good shape. Ladies should be aiming for 25g fibre per day and blokes should be going for 30g.

A high fibre meal contains 6g or more fibre per serve. A high fibre snack has 3g or more fibre.

Protein is used by the body to build, grown, repair and maintain every part of your body.

When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day.

Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session.

Protein also helps keep you feeling fuller for longer, so try to include some in every meal.

When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index.

A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.

Fibre is essential to good gut health. It is what all the bacteria in your gut feasts on to help keep your bowel in good shape. Ladies should be aiming for 25g fibre per day and blokes should be going for 30g.

A high fibre meal contains 6g or more fibre per serve. A high fibre snack has 3g or more fibre.

++

Our members have lost over 1 million kilograms with our exercises, meal plans & mindset lessons *

* Results may vary. Exercise and proper diet are necessary to
achieve and maintain weight loss.

share. connect. follow

It looks like you've got Javascript disabled in your browser, and there are parts of this site that need Javascript to use. For instructions on how to enable this in your browser, please read this page